20 rep back squat basics | Crossfit Coolidge Corner
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OUR BLOG

20 rep back squat basics

By brett kokoruda | In Coach's Corner | on October 26, 2015

The original 20 rep Squat program goes back to the 1960’s and remains an incredible tool for building muscular endurance and absolute strength. We will be modifying the program slightly in order to give you the best possible results. Everyone, regardless of of level, can participate in the program. If you are new(under 3 months and don’t know your 1 rep max) this will be a chance to build a foundation of total body strength. If you are an intermediate athlete with a valid 1 rep max you will see remarkable gains from this program.

 

Here’s how it works: Each session, you  will do four sets of squats.

3-3-3-20

The goal of the first 3 sets is to work up to a heavy triple for the day. You will be working in the 85% to 95% range for that last set. The purpose of these triples is to maintain your absolute limit strength. You will then rest for no less than 2 minutes but no more than 5 and do your set of 20. This set must be done without resting. You will notice that there is a conditioning aspect to high repetition squats. Your heart rate will go up and you will need to stay in control of your breathing. High repetition squats are also a very real test of mental toughness.

The first day of the program you will do your set of 20 at 65% or your current 1 rep max.  Then each subsequent session you will increase by 5lbs. This is going start reasonable and get hard very fast. It is absolutely essential that you are eating enough protein after your squat sessions. I would highly recommend that you supplement with whey protein isolate. You are also not to wear belts for any of these sessions. Lifting shoes are fine.

If for some reason you fail a set of 20 down the line. You will remove 10lbs for your next session. If you have any other questions about this please feel free to email me or ask one of the coaches during class.

 

20 Rep Squat days: 

Monday October 26th,

Thursday October 29th,

Tuesday November 3rd

Friday November 6th

Wednesday November 11th

Monday November 16th

Thursday November 19th

Tuesday November 24th

*Resuming after the Thanksgiving holiday weekend.

 

 

 

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